This one-two exercise punch has a host of health benefits for anyone with diabetes
Exercise is good for everyone but especially for people with diabetes. Regular workouts may help lower blood glucose levels and your A1C, the test that measures the amount of glucose attached to the hemoglobin in your blood cells. For people with diabetes, lower blood glucose levels can positively affect the risk of damage to your eyes, heart, kidneys, and circulation.
An exercise routine can also help improve glucose tolerance and insulin sensitivity and potentially reduce the overall amount of insulin and other medications needed. That’s in addition to the traditional benefits of weight control, lower blood pressure, a healthier heart, and a better mood.
Experts recommend starting with a standard 150 minutes of moderate cardiovascular exercise throughout the week (walking, bicycling, or dancing, for example), or 75 minutes of vigorous exercise (running, kickboxing, etc.). You can break that up into manageable sessions for your schedule—20 minutes one day, 30 another, and so on, depending on what your week looks like.
For even better diabetes management, add in some strength or resistance training a few times each week. Weight training, like cardio, can lower blood glucose and help make your body more sensitive to insulin. It also helps build and maintain strong muscles and bones and promotes weight loss, according to the American Diabetes Association (ADA). One study found that resistance training seemed to improve heart health (specifically, metabolic function and reduced metabolic risk factors) in people with type 2 diabetes.
And while experts note that there are benefits to both cardio and strength training, there is evidence that the combination of the two helps control blood sugar even better than cardio or weight training alone. The ADA recommends that people with diabetes incorporate resistance training into their fitness plans.
Some ideas:
- Weight machines or free weights (at home you can sub in canned goods or bottles if you don’t have weights)
- Resistance bands
- Your own body weight (push-ups, sit-ups, squats, lunges, wall-sits)
To get started with strength training, try a twice-weekly routine that repeats each move 8 to 12 times. Work up to two or three sets. And be sure to monitor your glucose levels before and after your workout. It's always a good idea to discuss the specifics of any new exercise routine with your diabetes doctor or health-care provider.
If you’re new to resistance training (or to exercise in general) remember to take a rest day every two days or so. And if you don’t have large windows of time to fit in all of this exercise, know that you can do small chunks of activity throughout the day and still see the benefits.
Need a good starting point? Aim for 10 minutes of moderate or vigorous effort a day, such as walking up and down the stairs in your office, doing lunges or squats next to your desk, or taking a brisk walk before lunch or dinner.
